Have you been struggling with chronic back and neck pain, especially stiffness in the mornings, for years? Perhaps it was years before your doctor finally told you, "You have Ankylosing Spondylitis, or AS for short," and you felt both sad and relieved. "Oh, so this is what's been bothering me for so long." It's normal to feel that way. Now that we know the name of the condition, let's look at what you can do to live a better, happier life with it.
First, let's make a good plan.
Your best friend on this journey is your doctor. Work with him or her to develop a treatment plan that works best for you. Learn as much as you can about this condition. Read books and trusted websites. Ask your doctor questions. After all, this is your body, your life .
How does exercise help? What medications should I take? Are there any adaptive aids that can help me with my daily activities? Once you have a good understanding of all of this, it will be much easier for you to manage this condition.
Remember, knowledge is power. The more you know about this disease, the more you will be able to control it.
Don't give up on exercise even if you have pain.
There are days when you don't even feel like getting out of bed because of the pain and stiffness in your body. I know it's hard to even think about exercising when you're feeling like that. But the most important thing I can tell you is that exercise is one of the best weapons you can use to fight this disease.
Without exercise, the body becomes stiffer and the pain increases. That's why it's essential to stay active.
- Aerobic exercises like walking, swimming, and cycling improve your heart health and muscle strength.
- Range-of-motion exercises reduce joint stiffness and increase flexibility. They also help reduce swelling and pain.
If it's hard to start, see a physiotherapist and develop an exercise program that's right for you. Start small and gradually increase the amount of time you exercise.
Take care of your sleep too.
Pain can make it a challenge to get a good night's sleep. Many people with AS say they "can't sleep well at night." The problem is, lack of sleep can make symptoms worse . Pain and fatigue can double or triple. So, try to get 7-9 hours of good sleep a night.
Be a little careful about these things:
Does anyone in your family say that you snore or feel suffocated at night? Or do you often feel sleepy and tired during the day, even though you think you slept well at night?
These could be symptoms of a condition called sleep apnea , which is when breathing stops for a moment during sleep. People newly diagnosed with AS are at higher risk of developing this condition. If you have any of these symptoms, please tell your doctor.
Let's adopt a healthy lifestyle.
There is a saying that "we are what we eat." This is very important for someone with AS. Some foods can increase inflammation in the body. Also, some foods can reduce it. Smoking is also a major factor that worsens this disease. Let's see these things clearly in a table.
| Things to do (add these to your diet) | Things to stop/reduce |
|---|---|
| Foods that reduce inflammation: - Fresh vegetables and fruits (especially green vegetables) - Fatty fish like salmon, mackerel, and sardines - Spices like turmeric and ginger - Olive oil - Nuts (Walnuts, Almonds) | Things that increase inflammation: - Sugar and sweet foods and drinks - Foods made from bread flour (Refined grains) - Red meat (beef, pork) - Processed foods like sausages and meatballs - Deep-fried food |
| Good habits: - Exercising daily - Getting a good night's sleep - Reducing stress | Something you should definitely stop doing: Smoking Smoking increases the damage to the bones of the spine. The disease becomes more severe. If men smoke, there is a greater chance that new bone growths (syndesmophytes) will form between the vertebrae of the spine, and the spine will become completely stiff. So stop smoking today. |
Never be afraid to ask for help.
When living with a chronic illness like AS, it's normal to feel both physical pain and emotional stress. Some days, you may feel sad, frustrated, or angry. You may wonder, "Why did this happen to me?"
Don't hold these feelings in. That will only make things worse for you.
Talk about your feelings with your family, a trusted friend, or someone you trust. It's also a great relief to know that you're not alone. If you need help, consider seeking help from a mental health professional. It's never something to be ashamed of. It's something you can do for yourself.
By incorporating these strategies into your life, you will definitely be able to live successfully and happily with the challenge of AS.
Take-Home Message
- Work with your doctor to develop a treatment plan that works for you. Learn about the disease.
- Despite the pain, exercise is essential to managing this disease. Never skip it.
- Get a good night's sleep. If you have symptoms like snoring or shortness of breath, tell your doctor.
- Reduce sugar, bread, and red meat, and add vegetables, fruits, and oily fish to your diet. Quit smoking completely.
- When you feel emotionally overwhelmed, talk about it and ask for help. You are not alone.
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